Good day everyone!
On my channel, I have collected all my experience of losing weight on a calorie deficit, I share interesting information on the topic of losing weight, a menu for the day and recipes with a calculated KBZhU.
Calorie counting was my lifesaver and helped me lose weight. Even now, controlling the calorie content of food helps to keep the weight that suits me.
No diet has given me such a result. I will say more - after each diet it only got worse and I gained more and more excess weight.
How Calorie Deficit Works:
Today I want to touch on the topic of low-fat foods again.
Just yesterday, when choosing cottage cheese in the store, I became an involuntary witness of a dialogue between two ladies. In short, when choosing dairy products, they were looking for low-fat foods, getting ready to go on a diet. I silently bought 9% cottage cheese and went home, thinking about what delicious cheesecakes I would make from it.
But many people who want to lose weight choose foods that indicate "zero fat", believing that such foods can be eaten as much as necessary and not get fat.
Some time ago, fats were called the culprits of obesity (I do not claim, but I read that thanks to the manufacturers of sweets) and were banned.
Currently, there are many studies and recommendations that indicate that fat in moderation is simply necessary for us:
- fats make you feel full
- fats help fat-soluble vitamins to be absorbed,
- fats slow down the rate of absorption of carbohydrates,
- fats prevent the development of atherosclerosis,
- fats are necessary to maintain the balance of hormonal, metabolic, cellular and other biological processes in the body. Without fats, these processes can fail.
1 g per 1 kg of body weight (normal) is the recommended rate of fat per day.
Thus, it is impossible to give up fat completely.
And low-fat foods can even be harmful.
Due to the fact that artificially fat-free products lose their taste, manufacturers are forced to add flavor enhancers, stabilizers and preservatives to them. Often the fats in the product are replaced by carbohydrates (the same starch).
In addition, when buying cottage cheese, for example, we believe that we will get a lot of useful substances from it, and first of all vitamins D, E, A and K, which are fat-soluble. But we will not assimilate these vitamins, since there is no fat that is necessary for their assimilation!
And every woman needs to remember that fat is a building block in our hormonal levels. Lack of the required amount of fat in the diet is a direct road to hormonal imbalance. And the appearance will leave much to be desired - dry skin, fragile, falling hair. Do we need it?
Balancing your diet is the best thing you can do for yourself!
By tradition, I will show my diet on the basis of KBZHU.
⛔For drawing up an individual, balanced menu and for any questions related to weight lossm, you should seek the advice of specialists⛔
I have mini cakes for breakfast today. Yesterday I baked waffles on the grill and also tried the dough in a frying pan (my old grill has seen everything in its lifetime and already the surface does not cope very well with waffles).
I took waffles-pancakes (110 g), which I cooked in a pan, warmed them in the microwave, smeared one pancake with curd cheese (only 30 g) and covered with the second pancake. Put blueberry jam (30 g) on top.
Such deliciousness I got on 480 kcal.
In the heading a reminder of recipes for you today, a recipe for cottage cheese rolls in pita bread and zucchini pancakes with cheese:
I wanted to take a break from work today and treat myself to a sandwich with caviar. And what? I can afford it - I fit perfectly into KBZHU.
I made a sandwich on toasted bread (40 g) with 10 g of butter and 50 g of caviar (albeit pollock roe😂) - 220 kcal.
For lunch I warmed up Chinese cabbage (200 g) and turkey breast, which I grilled yesterday (200 g). Homemade tkemali sauce (20 g) to the breast.
It turned out to be lunch for 445 kcal.
After lunch, I marinated chicken wings - closer to dinner I will send to bake and prepare a vegetable salad - minimum of my time and a delicious dinner is ready.
I decided to cook the wings today, because when I inspected the freezer in the morning only on them the fantasy worked. Immediately I figured out an approximate KBZhU for the day and realized that I could safely write 2 wings in my diet, although chicken wings are the most high-calorie part of chicken.
My dinner is 100 g of chicken wings (marinade: soy sauce, honey, chicken spices) and vegetable salad (250 g), seasoned with 30 g of sour cream 15%.
Dinner for 410 kcal.
In the evening with tea I ate 4 toffee (20 g) - 85 kcal.
Result of the day: 1640. B - 123, F - 69, U - 131.
Many yesterday supported the idea of "dating" and suggested options for the date. I suggest that everyone has time to prepare, and some to gather their resolve in hands and start communicating with everyone in the comments, to make an acquaintance 1 october. As Elena W. - both Friday and the date are memorable to make it easier to search for the article and read new comments.
There is time to choose the best photos or take them😉.
And Busyandra decided to show how to choose the angle in the photo😂:
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalog of recipes.🍒Skin care.
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